Recipes · Korean · Soups and Broths
Miyeok-guk (Beef and Seaweed Soup)
One serving has 306 kcal and 21 g protein, and at least a fifth of a woman's daily need of manganese (59%), niacin (50%), zinc (46%), pyridoxine (45%), cobalamin (42%) and selenium (39%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (694 g)
- Difficulty: Easy
- Diets: Dairy-free, Low carb
- Contains: beef, gluten, sesame, soy
Ingredients
- 60 g Wakame, rehydrated
- 90 g Beef sirloin steak, raw
- 8 g Sesame oil
- 7 g Soy sauce
- 8 g Garlic, raw
- 520 g Water
- 0.6 g Salt
Method
- Soak the dried wakame in water for 15-20 minutes until fully soft, then drain and cut into bite-sized pieces.
- Cut the beef into small, thin pieces and stir-fry in the sesame oil over medium heat for 2-3 minutes until browned.
- Add the wakame and soy sauce and stir-fry for 2 more minutes, until the seaweed turns a deeper green.
- Pour in the water and garlic, bring to a boil, then cover and simmer for 25-30 minutes, until the seaweed is silky and tender.
- Season with the salt to taste and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 306 kcal | 14% |
| Carbohydrates | 8.5 g | |
| Water | 636 mL | |
| Fiber | 0.52 g | 2% |
| Protein | 20.8 g | 43% |
| Tryptophan | 0.15 g | |
| Threonine | 0.83 g | |
| Isoleucine | 0.88 g | |
| Leucine | 1.6 g | |
| Lysine | 1.6 g | |
| Methionine | 0.5 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.8 g | |
| Tyrosine | 0.61 g | |
| Valine | 1 g | |
| Histidine | 0.59 g | |
| Fat | 21.3 g | |
| Monounsaturated | 8.7 g | |
| Polyunsaturated | 4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.11 g | |
| Omega-6 | 3.7 g | |
| Saturated | 6.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 70.2 mg | |
| Calcium | 145 mg | 15% |
| Copper | 0.31 mg | 34% |
| Iron | 2.9 mg | 16% |
| Magnesium | 94.6 mg | 31% |
| Manganese | 1.1 mg | 59% |
| Phosphorus | 235 mg | 34% |
| Potassium | 371 mg | 8% |
| Selenium | 21.2 µg | 39% |
| Sodium | 1,208 mg | |
| Zinc | 3.6 mg | 46% |
| Thiamin (vitamin B1) | 0.1 mg | 9% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 7 mg | 50% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.59 mg | 45% |
| Folate (vitamin B9) | 129 µg | 32% |
| Cobalamin (vitamin B12) | 1 µg | 42% |
| Choline | 86.4 mg | 20% |
| Vitamin A | 10.8 µg | 2% |
| Vitamin C | 4.3 mg | 6% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 5.8 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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